12-Week Race Ready Program (Intermediate):

• Weeks 1–3: Foundation — Aerobic base + movement patterns
• Weeks 4–6: Build — Station-specific strength + run intervals
• Weeks 7–9: Race Simulation — Full HYROX mock races at reduced load
• Weeks 10–11: Peak — High intensity, race-pace work
• Week 12: Taper — Sharpen and recover for race day

Every week, you'll be doing a mix of CrossFit classes for general conditioning, HYROX-specific sessions focusing on the 8 race stations, and running work to build the aerobic engine that keeps you moving between stations without cratering.

The TRU Challenge is a global functional fitness competition created for the 95% of athletes who train regularly but are not professional competitors.
Unlike elite competitions that require advanced gymnastics skills or extremely heavy lifting, the TRU Challenge focuses on:

• Accessible workout standards
• Multiple ability divisions
• Community-driven competition
• Fair judging and scoring​

The goal of the TRU Challenge is simple:
​
To give everyday athletes the opportunity to compete, challenge themselves, and experience the excitement of a real fitness competition.
​
Participants complete several workouts throughout the day that test different aspects of fitness, including strength, endurance, speed, and mental toughness.

Many people assume fitness competitions are only for elite athletes.
That’s one of the biggest misconceptions in the fitness world.

The TRU Challenge is specifically designed for beginner and intermediate athletes.

This means workouts are challenging but achievable, allowing athletes of different experience levels to participate and enjoy the experience.
For many participants, the TRU Challenge becomes their first ever fitness competition.

Athletes often discover that competing:

• Boosts confidence
  
• Improves motivation
  
• Provides a new training goal
  
• Creates lasting memories
  
  

Once athletes experience their first competition, many continue competing year after year.

Preparing for a fitness competition can be one of the most motivating experiences in your training journey.

Here are some tips to help you prepare.

Train Consistently
Consistency is the most important factor in competition preparation.
Regular training sessions will help build strength and conditioning.

Practice Key Movements
Focus on foundational movements commonly used in functional fitness workouts.
These may include:

• Squats
• Deadlifts
• Rowing
• Burpees
• Dumbbell movements
• Bodyweight exercises

Improve Conditioning
Competition workouts often require sustained effort.
Including conditioning workouts in your training will help improve endurance
.
Focus on Recovery
Sleep, hydration, and proper nutrition are essential when preparing for competition.
Recovery ensures your body can perform at its best.

Ideally, aim to stretch at least 3–4 times a week, but stretching daily, even just for a few minutes, is best. Focus on major muscle groups like:

• Hamstrings
  
• Quadriceps
  
• Calves
  
• Hip flexors
  
• Lower back
  
• Shoulders and neck
  

Remember, consistency is more important than duration. Even 10 minutes a day can make a big difference over time.

If you sit at a desk for long hours, you should also include mobility stretches during your workday. Sitting for extended periods tightens the hips, glutes, and spine. Set a timer to get up every hour and try a few simple stretches to:

• Open up the hip flexors
  
• Release tight glutes
  
• Mobilize your spine and shoulders
  

This can help combat the dreaded afternoon slump and reduce neck and back pain over time.

It used to be common practice to do static stretching before a workout, but research now shows that post-workout stretching is more effective for recovery and flexibility.
​
After exercising, your muscles are warm and more pliable, making it the best time to stretch. Here's how:

• Stretch the muscles you used in your workout
• Hold each stretch for at least 30 seconds
• Stretch to the point of mild resistance, not pain
• Avoid bouncing; keep it steady and controlled

This helps flush out lactic acid, improve blood flow, and ease tightness after a tough session.

Save the static stretching for after your workout. Before exercising, use dynamic stretches to warm up your muscles and activate your joints.
Examples of dynamic warm-ups include:

• Walking lunges (forward and side-to-side)
  
• Jumping jacks
  
• Butt kicks
  
• High knees
  
• Arm circles
  

These movements help raise your heart rate, increase circulation, and prep your body for activity.

Here’s why your body needs proper sleep to build muscle:
​

• Growth Hormone Surge: During deep sleep, your body naturally releases growth hormone, the key to recovery and muscle repair.
• Testosterone Production: Sleep helps regulate your testosterone levels, which plays a huge role in strength, recovery, and energy.
• Cortisol Reduction: Poor sleep raises cortisol, the stress hormone that can break down muscle and slow down fat loss.
  
  

In short, sleep and growth hormone release go hand in hand. If you're skipping rest, you're skipping gains.
At FPF, we train hard, but we also teach our clients how to reduce cortisol through sleep for muscle repair. It's the recovery strategy too many people ignore.

If you struggle to get quality sleep, don’t worry. Here are 9 practical tips to help you improve sleep for muscle recovery and wake up feeling stronger:
​

1. Stick to a consistent sleep schedule, even on weekends.
2. Avoid caffeine after 3 PM, especially if you’re sensitive.
3. Keep your room cool, quiet and dark for better deep sleep.
4. Limit screen time an hour before bed—blue light messes with melatonin.
5. Use natural sleep aids like magnesium or herbal teas if needed.
6. Avoid intense training late at night, which can spike adrenaline.
7. Try meditation or deep breathing to calm your mind before bed.
8. Avoid large meals right before sleep, which can cause discomfort.
9. Invest in a good mattress and pillow that support your body.
   
   

These are all easy post-workout sleep tips for recovery that anyone can follow. Your muscles will thank you.

Let’s face it, we’re all guilty of a few bad habits. Here are some common sleep mistakes that could be sabotaging your gains:
​

• Scrolling on your phone in bed – Even five minutes of screen time delays sleep.
• Training late and hyped-up – Your nervous system needs time to wind down.
• Inconsistent sleep schedule – Your body thrives on routine.
• Eating heavy or junk food before bed – This messes with digestion and quality of sleep.
  ​

One of my clients once cut her gym sessions from 6 to 4 per week but started sleeping 8 hours consistently. In 3 months, she was lifting heavier and felt less sore, proof that sleep can be your secret weapon for muscle growth.

1. You’ll Become a pro at Sports.

• Better agility, speed, and power → DOMINATE on the court/field.
• Stronger stabilizer muscles → Fewer injuries (goodbye, sprained ankles!).

2. Bye-Bye, "Tech Neck" & Slouching.

• Strengthens core & back muscles → Stand taller, feel more confident.
• Supports healthy bone growth during those awkward growth spurts.

3. Mental Gains & Huge Confidence Boost.

• Achievable progressions. Going from knee push-ups to full push-ups Instant motivation.
• Teaches discipline & focus (aka skills that help in school too).

4. Prepares you for real life.

• Carrying a heavy backpack? No problem.
•  Running to catch the bus? You’ll make it.
• Wanna show off at the pool? You’ll have the strength (and coordination) to do it.

Here’s a quick, 15-minute routine you can do anywhere and no equipment is required!
Warm-Up (2 min)

• High Knees (30 sec)
• Arm Circles (30 sec)
• Bodyweight Squats (10 reps)

The Workout (3 rounds)

1. Pistol Squats (or Assisted Single-Leg Squats) – 8 reps/leg
   (Pro tip: Hold onto a chair if you need balance!)
2. Explosive Push-Ups – 10 reps
   (Pop your hands off the ground at the top for extra power!)
3. Plank Shoulder Taps – 20 reps (10/side)
   (Keep your hips STILL—no wobbling!)
4. Lateral Lunges – 12 reps (6/side)
   (Great for agility and hip mobility!)

Cool-Down (2 min)

• Hamstring Stretch (30 sec/side)
• Child’s Pose (30 sec)
• Deep Breathing (30 sec)

Boom! You just crushed a full-body, functional workout in less time than it takes to watch a TikTok.

If you want that deep, defined chest separation, weighted dips are a game-changer. Lean forward slightly to emphasize the chest over the triceps.

Losing weight can feel like a daunting task, but it doesn’t have to be. At its core, weight loss is about creating a calorie deficit, burning more calories than you consume. While diet plays a huge role, exercise is the secret sauce that can speed up the process and help you achieve your goals faster.

​But not all exercises are created equal. Some are better at torching calories, while others help you build muscle, which in turn boosts your metabolism. The key is finding the right balance.
 
In this blog, we’ll dive into the top 5 exercises that are proven to help you lose weight fast. Whether you’re a beginner or a fitness enthusiast, there’s something here for everyone. Let’s get moving!

Do you love “hacks” when it comes to fitness and health? I know I do!

Well, these fruits and veggies below can help power up your workouts and recovery in a big way …

And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light! ​

Why stretch? Stretching helps maintain your range of motion and flexibility in your joints. It helps to keep your muscles flexible and strong and will allow for better performance in your daily activities, and your fitness activities by keeping you mobile and independent with better posture and fewer aches and pains.
 
And because stretching doesn’t give us visible rewards it’s easy to forget. You should add stretching to your general health regime, about 3 – 4 days a week, but adding stretching everyday is ideal. Your focus should be on stretching your calves, hamstrings, hip flexors and quadriceps, and ultimately include your shoulders, neck and lower back.
 
It is also important to stretch while at work. Too much sitting may have several negative health effects, so set an alarm, get up and stretch your glutes, hip flexors and your spine. This will also help the 3pm slump at work.
 
Stretch AFTER your workout and not before. It was a common accepted practice to static stretch prior to your workout, but research has shown that stretching after provides the most benefit, your muscles recover quicker and you may avoid injury. Note though, it’s best to stretch right after your workout, holding the stretch to the point of resistance, and hold (do not bounce) for a minimum of 30 seconds. You should be stretching the muscles that you used during your workout.
 
Before your workout use dynamic or active stretching. If you’re walking, start out slowly and then increase your speed after about 5 minutes. If you’re playing tennis, do some lunges both forwards and sideways. Jumping jacks, butt kickers and high knees are also great dynamic stretches prior to exercising.
 
Improve flexibility, slash stress, sleep better, improve your form – add stretching to your day.

There are so many reasons to start adding stretching to your fitness regime. At One On One Fitness Natatia will be happy to help you with the suggested stretches for your daily and fitness activities. Contact Natatia about starting your stretching routine and get strong, happy and healthy!

ac·count·a·bil·i·ty
əˌkoun(t)əˈbilədē/
noun
noun: accountability

1. the fact or condition of being accountable; responsibility."their lack of accountability has corroded public respect"

____________________________________________________________________
 
Do you find yourself setting personal fitness or nutrition goals only to be waylaid by, well, life? Working late, the kids’ activities, a birthday party, your tired, all of these everyday life things seem to really get in the way of our goals. This happens to so many of us so it’s reasonable to think that it’s just not possible. This is so far from the truth. Your goal setting must include accountability.

Know your ‘why’. Why do you want to run three days a week? Is it because you want a healthy heart, you want to lose a few pounds, you need ‘me time’, or you want to run a 5k? If your ‘why’ is not compelling enough you will not make it a priority. But if you believe in your ‘why’ it alone will hold you accountable.
 
Put it on your schedule. You want to eat a nutritious dinner four nights a week – schedule it. Planning your meals and writing them on your calendar commits you to the goal. A good meal plan and grocery list will hold you accountable to providing a healthy meal for you and your family – no one wants to delete the calendar event and let good food go to waste.
 
Find an accountability buddy. This could be your spouse, neighbor, friend or even your dog! Yes, even your dog…you are responsible for the total health of your family pet, food, health and exercise, and we all know how persistent our dogs can be when it comes to going for a walk - it’s nearly impossible to let Fido down!
 
Having someone in your corner is so important. They can help to remind you to get up and exercise, provide the encouragement you need and even do the exercising with you. Once an exercise date is made with someone it’s a reminder that you’ve set this exercise goal – and you don’t want to let your buddy down. And, a little competition never hurt anyone.
 
Need an expert as your accountability partner? Both goal setting and accountability can be achieved with your personal trainer. Talk to your trainer about your next fitness and/or nutrition goals and be sure your trainer will keep you on the right track towards your goals.
____________________________________________________________________
 
At One On One Fitness Natatia will be happy to help you figure out your ‘why’, create a doable schedule for you, and be your main accountability partner. Find out more about the different Programs offered at One On One Fitness.

January 1st has come and gone. Have your resolutions?
 
Losing weight is at top of list of most of our resolutions. What does this mean to you exactly though? Losing weight can include dieting. Dietician Abigail Wilson, the chief executive of ISOShealth.com, says that on average the people she sees committing to new year diets only last a matter of weeks, and trying to do too much too quickly is to blame: “These diets are just that, they are diets, but they are not behavioural change and do not last for very long. The diets you choose need to be able to fit within your lifestyle. They need to be something that is realistic. It’s taken 10 years to get where you are with your weight, you’re not going to be able to fix it in five weeks.”

Have you thought about losing weight as behavioural? That there is a pattern to everything you do? If you in fact want to lose weight but you like to stay home and watch movies on Friday night with a big bowl of buttered popcorn and a soda it will be a good idea to change that behaviour. Just sitting down and watching a movie on Friday night will trigger the desire to eat the popcorn with the can of soda. So, how do you change this behaviour. You can simply stop watching movies that night, but doesn’t that seem extreme? And if we want to stay within the suggestions of Dietician Abigail Wilson, then how about on Friday movie night, you have half a bowl of popcorn with half the butter and a diet soda? After you’ve done this a few weeks you may notice a difference in your behaviour, the desire will lessen, you may even have lost a few pounds by now. Once you start making these little changes and see the results on the scale or with how your jeans fit the desire to continue the process will largely outweigh that bowl of popcorn. Pretty soon you’ll be enjoying Friday movie night with plain, yet delicious and nutritious popcorn.
 
It will also be important to write down the goals that you want to achieve. Writing them down makes them real. Ask for feedback, posting on your Instagram or Facebook pages can help encourage healthy behaviour…ask people for help or feedback. There is plenty of #fitspo to find on Instagram! And using apps that help you track your activity and calories can make a big difference in your success. Some top fitness apps are MyFitnessPal, PEAR Personal Coach, FitStar Personal Trainer, Charity Miles, and LoseIt!.

Remember changing your behaviour is a process, and this is okay! We want you to see you reach your goals no matter how big or small.

​The New Year inevitably shows up every January and with the new year come the goals that we set for ourselves. These goals can sometimes be ‘travel more’ or ‘be nicer’ or ‘be more generous’, but usually they are goals to improve something about ourselves. Stop smoking, eat less, move more. Although these goals are common they are so very important. Improvement of your overall health reaps huge rewards seen, unseen and felt.
 
Top consultant neurosurgeon, Peter Hamlyn, founder of the Brain & Spine Foundation and medical adviser to the 2012 Olympics, says:
 
"Inactivity kills. If it came in a packet it would carry a government health warning. And let's be clear, we are not concerned here about obesity but inactivity. Only six per cent of heart attacks are due to obesity, whereas a staggering 40 per cent are due to inactivity. If we exercised more there would be less diabetes, depression, osteoporosis, falls in the elderly (causing broken hips) and even less bladder and bowel cancer. Simple exercise could cut heart attacks and strokes by 30 per cent. No drug or bypass can do that".
 
Setting fitness goals can be as easy as taking a walk three times a week around your neighborhood…walking is a low-impact, low-risk and low-cost activity. That’s it, if you’re not moving now, just taking a 20 minute walk will vastly improve your health. You’ll strengthen your heart, your lungs will become more efficient and you’ll lower your blood pressure and cholesterol levels too, and bonus – weight loss. ALL that JUST by walking.
 
And, don’t think you won’t have time. Schedule your 20 minute walk like you would anything else on your calendar. It can be done morning, noon or night, by yourself, with a loved one, or co-worker. And, as with all fitness goals it’s important to:
 
Write it down
Make it manageable
Keep a schedule
Be forgiving

res·o·lu·tion
ˌrezəˈlo͞oSH(ə)n/
noun
plural noun: resolutions

1.  a firm decision to do or not to do something.

 _____________________________________________________________________________

Another new year is coming fast upon us. It's that time of year when we reflect on what has passed and the memories we created in that time passing. Births, marriages, birthdays, holidays, vacations, boyfriends, girlfriends, buying a new home, your children. All part of what makes you, You. And, within these memories there is the mechanics of this life, the goals set which made the wedding come together or completing the itinerary for the vacation.
 
But, within all this goal setting did you happen to remember yourself? Is there perhaps a resolution set at the end of 2015 that didn't come to fruition in 2016? Did you want to lose that 20 pounds that has been sitting around your middle for five years? Did you gain the fitness you sought? Are you less afraid that a heart attack or stroke will strike? If your resolution for 2016 was to lose weight, or run that 5K or just get fit and you didn't accomplish it...well, you're not alone. Some statistics show that of the 45% of us that actually make a resolution only 8% of us successfully achieve that resolution.
 
If your health is your top priority this year, and it should be - you deserve it! Here are some tips on how to accomplish your health and fitness goals.

• Write it down
• Make it manageable
• Break up the goal
• Treat yourself (spa day!)
• Question your motives
• Ask for help
• Keep a schedule (work fitness into your schedule at least three times per week)
• Keep it interesting
• Keep yourself accountable
• Use technology
• Get creative
• Reevaluate
• Buy the proper (and cool) gear
• Be forgiving

​
Natatia's One On One Fitness would love to help you with your health resolutions - we can be your accountability partner. And, as you may know that gyms are at their busiest in the New Year, and we're sure that this year will be no different. If you'd like to get ahead of the rush now is the time to register for our programs. Find out more about the winter programs we offer HERE.

The quick and easy answer is YES! Strength training is very important to women’s health. Consider this:

• Inactive adults experience a 3 to 8 percent loss of muscle mass per decade. Resistance training may increase resting metabolism by about 7 percent and help minimize muscle loss.
• A regular strength training program helps you reduce body fat and burn calories more efficiently, which can result in healthy weight loss.
• Strength training helps preserve and enhance your muscle mass and bone mass, regardless of your age.1

Strength training offers many benefits including preserving muscle mass, which helps to burn extra calories and control weight. It is also very beneficial to building healthy bones in women.
 
And, as women age, and as early as the age of 30 they start to lose bone mass, loss of this bone mass means that a woman may be susceptible to osteoporosis. This is a condition that causes bones to become weak and brittle. Think about this:
 
“The reduced quality of life for those with osteoporosis is enormous. Osteoporosis can result in disfigurement, lowered self-esteem, reduction or loss of mobility, and decreased independence.
 
The statistics related to hip fractures are particularly disturbing. There were approximately 25,000 hip fractures in Canada in 1993. Twenty-eight per cent of women and 37% of men who suffer a hip fracture will die within the following year. Over 80% of all fractures in people 50+ are caused by osteoporosis.”2
 
A woman can also decrease the risk of injury by protecting joints, and increasing balance & coordination. Another thing to think about:

• Fractures from osteoporosis are more common than heart attack, stroke and breast cancer combined.
• Osteoporosis causes 70-90% of 30,000 hip fractures annually.
• Fewer than 20% of fracture patients in Canada currently undergo diagnosis or adequate treatment for osteoporosis.
• One in three hip fracture patients re-fracture at one year and over 1 in 2 will suffer another fracture within 5 years3

And women should not be concerned about ‘bulking up’ during strength training. There are several ways to include strength training in an exercise routine such as:

• Body weight: using your own body weight for resistance
• Free weights: you can purchase dumbbells at your local sports store.
• TRX Suspension workouts: you can purchase at your local fitness store
• Resistance bands: these bands come in many sizes, lengths and strengths and can also be purchased at your local sports store

If you're not a member of Natatia's One On One Fitness and you're not certain on how to use any of these training tools with proper form and technique, try out one of Natatia's One On One Fitness individualized programs or group programs - find them HERE!
 
1 healthline.com
2 osteoporosis.c

​Have you ever had lower back pain and could barely sit up from your bed in the morning?
​
Yep! It has probably happened to most of us. Saturday morning on March 5th 2016, I could hardly get up from bed. My muscles were sore and stiff from my lumbar spine down to my gastrocnemius . At that time I knew it was tight muscles due to lack of rolling and stretches from my intense leg work-out on Friday. I had so much on the go that I didn’t save enough time to do some self-myofascial release and stretches. Throughout that weekend, I spent some time painfully rolling and stretching to relax the muscles and increase blood flow. By Sunday evening my muscles felt normal again and my lower back pain was gone. Since this experience, I wanted to share with you the importance of self-myofascial release.

Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry.

During exercise micro-tears and swelling in muscle fibers acurs, which impinge on nerves and vessels. Over time, this can develop into adhesions and scar tissue. The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure. Foam rolling focuses on alleviating these adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function increasing blood-flow within the muscle, lengthens your muscles, and breaks up adhesions and scar tissue.

Using the foam roller can also deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, correct muscle imbalances, and pain reduction with just minutes of application. I call it " my cheap massage”.This effective and simple to do technique delivers positive, feel good results.

Foam rollers have become easily accessible. You can purchase them in just about any fitness stores or department stores to bring home for a minimal investment. Foam rollers vary in density, surface structure, and even temperature modifications. No matter what variation selected, foam rolling focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motion, or dysfunctional movements.  

These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle. This cycle follows a path of inflammation, tightness in the muscles that causes spasm,  and the development of soft tissue adhesions that can lead to altered neuromuscular control and muscle imbalance.

Skeletal muscle tissue contains muscle spindles and Golgi tendon organs (GTO), two neural receptors. Muscle spindles are sensory receptors running parallel to muscle fibers, sensitive to a change and rate of muscle lengthening. When the pressure of the body against the foam roller is sustained on the trigger point, the GTO will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign.

Foam rolling can be painful, but you need only 5 to 15 minutes at a time to reap the benefit.
Foam rolling is best before and after a workout followed by static stretch of the muscles. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.

Foam rolling can also be done as part of warming up and cooling down. Most people can enjoy foam rolling on their own once you’ve been instructed on how to properly perform these exercises.

During the exercises it is important to maintain core stability. Pull the navel in towards the spine to maintain stability in the lumbo-pelvic-hip complex. Take the time to experience the exercises and discover how slightly modifying positions or angles can target different areas of the muscle.

Foam rolling is not appropriate for everyone, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If you have medical issues, seek the advice of a medical professional before starting SMR or foam rolling activities.

Here are some foam roller exercises to get you started on a path to moving and feeling better.

Schedule your workouts ahead of time in your daily-planner like you would a meeting or appointment. Try writing the day and time of your workouts a few weeks in advance, and if you need to cancel one, reschedule it right away!
Photo courtesy of Warriners2011

Women tend to put weight on in the hips and buttocks area, unlike men who pack it on in their middles. Good news women! You have an upper edge when it comes to training because you have a higher pain tolerance than men and don’t grumble as much when it comes to getting the job done.

Gluteus muscles respond best to consistent training. This means challenge your gluteus muscles at many different angles in order to encourage maximum results. Here is an effective glutes exercise that can be done just about anywhere!

Mule Kick Backs

1.     Get on your hand and knees, making sure that your back is flat, head is up, elbows are locked, your feet and knees are together.

2.     With foot flexed and knee bent, lift your leg as high as you can while squeezing your butt. Hold for two counts, and then draw the leg down and under you towards your chest. Repeat 10-15 times.

3.     Then do it again for the other leg. Complete 3 sets of these performing 10 to 15 repetitions per set.

You should really feel that contraction as you raise and lower your legs. This is another excellent way to hit the entire group of the gluteus muscles.

Photo courtesy of Good2gohealth